Tuesday's WOD - 9/13/2016


Skill:

4x 10 (5R/5L) Weighted KB Step-ups

Strength:

Back Squat (High Rep)

**Working weight is 95% of 1RM / Recent On-Ramp grads should be working off a challenging yet fairly conservative, 3 rep weight where form is consistent.**

2x 8-12@70%ww

1x 8+Amrap@70%ww

WOD:

20 min AMRAP: “Barbara”

20 Pull ups

30 Push ups

40 Ab-mat Sit ups

50 Air Squats

SCALED: 3RFT - 15 min CAP

10 Pull ups

15 Push ups

20 Ab-mat Sit ups

25 Air Squats

#backsquat #pullups #pushup #situps #airsquats

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